Training Outline for First Meet

Training 5/3/1
1

I’m trying to set up my training leading into my first powerlifting meet in December and would appreciate some input. Stats and preliminary plan are as follows:

180 lbs, 5 months PL training, estimated maxes based on recent numbers: 300/225/415. Goals for meet: 335/235/435 at 181 BW.

After finishing current cycle of 5/3/1 I will be resetting my bench and OHP TMs for the first time and keeping squat and DL TMs progressing as usual. TMs at the start of next cycle will be 275/215/385/120 (OHP).

Following the 3/5/1/deload cycle structure outlined in 5/3/1 for Powerlifting, my plan for the next 3 months are as follows:

Sept-Oct (Off Season)

  • OHP done for required reps only, plus 1 FSL set
  • 1 “big” assistance lift 5x10
  • Ab work 5x10 on lower days, 5x10 Lat work on upper days
  • 3 x 12-15 hamstring or low back work on lower days, 3 x 12- 15 delt or bicep work on upper days
  • Conditioning: 1 day of prowler sprints and 2 days of 25-35 min incline treadmill walking weekly
  • Rows and pulldowns (10-20 rep sets) suppersetted with every pushing movement on upper days

Week 1
3x3+ and singles up to training max (275/215/385)

Week 2
3x5 only

Week 3
5/3/1+ and singles up to 105% training max (290/225/405)

Week 4
DELOAD

Oct-Nov (Pre-meet)

  • OHP done for require reps only, no FSL
  • 1 big assistance lift 4x10
  • Ab work 5x10, lat work 5x10
  • Rows and pulldowns (10-20 rep sets) suppersetted with every pushing movement on upper days
  • Conditioning: 1 day of prowler sprints and 2 days of 25-35 min incline treadmill walking weekly

Week 1
3x3 and singles at 85 and 92.5% of meet goals (285/310 for squat, 200/215 for bench, 370/405 for dead)

Week 2
3x5 only

Week 3
5/3/1 and singles at 85 and 95% of meet goals (285/320 for squat, 200/225 for bench, 370/ 415 for dead)

Week 4
DELOAD

Nov-Dec (Meet Prep)

  • OHP done for require reps only, no FSL
  • 1 big assistance lift 3x10 Weeks 1-2, no big assistance weeks 3-4
  • Ab work 5x10, lat work 3x10 all 4 weeks
  • Rows and pulldowns (10-20 rep sets) suppersetted with every pushing movement on upper days
  • Conditioning: 3-5 days of 25-35 min incline treadmill walking weekly

Week 1
3x3 and 1 single at 85% of meet goal

Week 2
3x5

Week 3
5/3/1

Week 4
Extra light Deload, very minimal assistance

I think this pretty much covers everything. Mostly I’m looking for input on if this seems like an effective way to taper down assistance and conditioning volume and implement heavier singles in preparation for a meet. Thanks in advance for any help.

2

As far as I can remember that’s how its written follow it as written it will work .stick to your meet goals not how your training is going do your singles the way you are going to compete , belt, sleeves, knee wraps, wrist wraps , make it your meet not theirs and most of have fun and learn. one more thing if you train with a power bar you will find that the dead lift bar at the meet is different smaller diameter and springer so when you set up with that bar get all the slack out before you pull. that is as long as you aren’t competing in the usapl or ipl .just to let you know I train with a power bar and when it was meet day the only adjustments (weight) I made where on the dead lift because its a long day and the bar is different.

3

Thanks for the tips gslayer. This template is based very closely on what is outlined in the book, but the book doesn’t include percents for singles in the offseason and also just tells you to taper down assistance and conditioning in the pre meet and meet prep cycles without providing a template for them. Good tip on the bar too: I read that this fed uses a Texas Deadlift bar for deads, which I’m not used to using. Maybe I’ll try to find one to pull with a few times before the meet.

4

Your welcome ,if you don’t have it try to get the 5-3-1 for power lifters book that will help don’t worry about trying to find a dead lift bar to use before the meet. At my first meet was the first time I even touched one and that’s when I made adjustments on my attempts because that bar will make you feel like King Kong. I still don’t have one and train the same way. four years later and 49 years old.

5

I bought the book the other day and used it to put together this template. Definitely worth the money. I’ve heard only good things about deadlift bars. How much were you able to exceed your planned attempts by?

6

My first meet was 5lb. from what I did at home wasn’t sure what to expect the other 4 meets were all pr’s prepping for those meets all I was getting was my opener at the most at home , I didn’t pull anything over 420 l.b. but knowing I could pull more with the dead lift bar I had my openers at what my last pull was from the prior meet.

I have taken my dead lift from 405 to 440 by sticking to 5-3-1 (no matter what some coaches say) I hope this helps have any more question or some help I will do my best help and answer back quick. by the way I compete in the uspa